6 Exercises For Rock Abs

Not only is spring the season of renewal, it’s also the time to bump up your fitness routine in preparation for the upcoming beach body season! Winter has finally faded away, so take advantage of the sunshine and blooming flowers by getting out and getting active. Your body and belly will be more than ready for all of those barbecues, pool & beach parties coming up.

If a defined mid-section is the goal, remember, you can’t out train a bad diet—you MUST eat clean! Following a healthy high protein, low fat, low carb diet is essential, as well as incorporating high intensity cardio routines and a balanced weight-training plan.

Toned abs aren’t just about vanity. Dr. Oz says if your waist size is more than half of your height, then you are an increased health risk!

My 2-Minute Abs workout is a beast but a client favorite. Songstress Dondria is a big fan of this workout. “I love this routine because when I’m out on the road, I can just pull up the video and follow along. I feel and see the results instantly!”

The quick workout features 6 exercises that hit the abs from all angles, which aids in creating a strong, defined mid-section. Working the lower back and obliques are vital if you desire definition in your abs.

For Round 1, you will start out doing 25 reps of 5 exercises. Then take a 30-second rest before Round 2.

Exercises:

Play Prev|Next

Crunches:
- Lie down on the floor on your back and bend your knees, placing your hands behind your head.
- Pull your belly button towards your spine and flatten your lower back against the floor.
- Slowly contract your abdominals, bringing your should blades about one or two inches off the floor.
- Exhale as you come up and keep your neck straight and chin up.
- Hold at the top of the movement for a few seconds. Remember to continue breathing.
- Slowly lower your back down and repeat.

Boxer sit-ups aka Rocky Balboas:
- Lie on your back with knees bent and hands clasped behind your neck.
- Raise your upper body up towards your knees.
- Raise your left shoulder toward your right knee, then quickly raise your right shoulder toward your left knee and return to the floor.
- Alternate your starting shoulder & knee with each rep.

Toe touches:
- Lie down on your back, making sure your back is firmly against the floor.
- Raise your legs up so that they are at a right angle with the floor.
- Extend your arms and crunch up, trying to touch your hands to your toes.

V-sits/vertical sit-ups (First Position):
- Start by sitting on your glutes with your hands flat on the ground and fingers pointing toward your toes.
- Lock your elbows out for the starting position with your feet flat on the ground.
- Bend your elbows and lean back with your upper body, and extend your legs straight out. This is the first position.

V-sits/vertical sit-ups (Second Position):
- For the second position, bend your knees and push back up.
- Each rep consists of an out and in movement with your legs.

Core twists aka The Muffin top killer: (Part 1)
- Sit on the floor with your knees bent and your feet flat on the floor.
- Contract your abs and lean back to about a 45-degree angle.
- Hold a medicine ball or weight with both hands directly in front of you.

Core twists aka The Muffin top killer: (Part 2)
- Contracting your abs, twist slowly from your torso to your right and touch the medicine ball or weight to the floor beside you.
- Quickly, contract your abs again and twist your torso to your left and touch the medicine ball to the other side.

Core planks:
- Lie face down on mat resting on your forearms with your palms flat on the floor.
- Push yourself up off the floor until you’re raised up onto your toes and resting on your elbows.
- Keep your back flat, in a straight line from your head to heels.
- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
- Hold for 60 seconds.

Watch Mr. Shut Up And Train demonstrate the 6 exercises in his 2-Minute Abs video:

“If a defined mid-section is the goal, remember, you can’t out train a bad diet—you MUST eat clean!”

About the Author

Mr. Shut Up and Train

“Mr. Shut Up and Train” is the #1 Celebrity Personal Trainer and Life Coach. A fellow believer of Christ, Ray provides personalized fitness and nutrition plans specifically tailored to meet the needs of each client. Ray has had the honor of working with NBC, TNT, NFL, Good Morning America, BET and MTV. He’s been featured in Jet, Health & Fitness, Upscale, Sister 2 Sister and many other magazines. A few of his clients include Mary J. Blige, Ciara, LeToya Luckett, NFL athletes and a list of other entertainers, actors, models, moms and everyday people. Whether you are aiming to lose weight, build muscle, or gain endurance, “Mr. Shut Up and Train” has a work out plan for you. His motto: “Results don’t start until you do, so shut up and train!”

More articles by Mr. Shut Up and Train »

Views (6482)

STYLE

About the Author

Instagram

Archive

About JUBILEEmag.com

Support Mercy Ministries

Our Latest Posts



SUBSCRIBE TO OUR EMAIL LIST Email: